Find your why and you’ll find your reason.

Yesterday was a big day, the 2014 Boston Marathon. Be a Unicorn

After last year’s bombing  this was the year to show and prove that nothing will keep runners or the city of Boston down, #BostonStrong #RunStrong. Last year I wrote about how it felt like my family was attacked for no reason.

There were a lot of hero’s on the course yesterday. Anyone that can qualify for Boston is a running hero in my eyes! Anyone that commits to their goal (weight loss, running, being healthy) and follows through on it, is a hero in my eyes.

Linda Ambard was one of those who crossed the finish line yesterday. Linda ran Boston last year and was at Mile 26 when the bombs went off. Linda’s story is real. Watch this video to hear what makes Linda so amazing, what she has overcome and why she is a hero; representing a HERO.  Have the tissue ready!!

Linda ran yesterday because she was not going to let terrorism, domestic or otherwise, or anything else take away what’s important to her.

Linda is a hero.

We all have a story. We can’t give up because things are turned upside down. We can’t always control what happens in our lives and around us but we can control HOW WE RESPOND TO OUR CHALLENGES.

Find your why and you’ll find your reason.Boston Marathon Boston Strong


3 Indoor Workouts

Here is my post from the Rock ‘n Roll Marathon blog. Honoured to be featured. 

Indoor Workouts!

It is tough to find time to work out. As runners, we will always make sure we get our runs in but so many runners neglect strength training. Adding in strength training workouts can help your running and help prevent injuries!

Here are three quick at home workouts to try. These workouts will incorporate all of your muscle groups which will help with balance, joint stability, and endurance. The stronger you are the better your runs will be. It is important to s-t-r-e-t-c-h after your workouts. You will feel better and recover faster. If you have weights at home, use them to challenge yourself!


A stronger runner, is a faster runner!

This post was written by one of our Rock ‘n’ Blog members, Carrie Burrows. To learn more about Carrie, read her blog or follow her on Twitter!

Follow the Fat Loss Rules

There are rules.

There are rules in life.  There are rules in every aspect in life.

It is just understood that you *should* follow the rules.  Rules help ensure that everyone plays on a level field and everyone ahs the same opportunity for success.  This becomes especially important if you want a particular outcome.

There are rules for a reason.

Just like there are rules for life, there are rules to fat loss and the rules are universal. If you have to lose 5lbs or 50lbs there are rules to follow and following those rules guarantees your success.

If you decide that you are only going to occasionally follow the rules you won’t get the results you are looking for.

Doing half of the work will get you less than half of the results.  The rules of fat loss work to your benefit.  The better you follow them, the results become exponential.

One healthy meal or one good choice throughout your day will not help you move forward.  They will help you maintain, or slow the negative results of your poor choices, but moving forward will not be part of your overall success.

The rules are simple.  The choices are yours.

  • Yes vs no
  • Good vs bad
  • Right vs wrong

When you dive into a meal that you know that is not healthy and decide to wash it all down with alcohol; you have to ask yourself, “Did I break the rules?”  Your answer will be either yes or no comment.

You’ll make excuses for your behavior or you’ll make excuses for breaking the rules.

You can’t get to your weight loss goals by half-assin’ the plan.

When a meal or drink wins out over your common sense then YOUR EXCUSES ARE STRONGER THAN YOUR REASON


 If you want fat loss results: Follow the rules!

Here are the rules (simplified)

  1. MOVE: exercise is essential FYI: lolly-gagging on a treadmill is not real exercise
  2. EAT: real food only-non processed food (green face)
  3. DRINK: you need to drink water NOT ALCOHOL

Don’t give in to your excuses or you will never see the results that you want.

Life happens.  There are rules in life.

Follow the rules and experience the life that you actually want.

75 Thoughts Every Runner Has While Out For a Run

Been there

Been there

1. What a beautiful day for a run!
2. This sucks.
3. Well, five miles is only two and half miles each way, which is basically two miles each way, so I’m really only running four miles. That’s not too far.
4. It’s starting to feel far.
5. How long have I been running? A year?
7. I can barely remember what my life was like before I started this run.
8. OK, concentrate. There are still four-plus miles to go.
9. But who counts the first and last mile? This is pretty much an easy three miler.
10. Oh, shit! A fellow jogger!
11. Should I wave?
12. I’m totally gonna wave.
13. OOOK, they didn’t wave back. Never doing that again.
14. Just keep running, no one saw. Except that old guy who may or may not be averting his eyes.
15. Man, I think I’m hitting that “second wind” thing my gym coach was talking about.
16. Wait, never mind. I’ve been running down a decline.
17. If I leap to avoid dog shit, does that make me a CrossFit athlete?
18. What the heck is CrossFit anyway?
19. Mental reminder: Google CrossFit when I get home.
20. If I ever get home.
21. If I had a heart attack right now, I wonder who would find my body.
22. OMG, I hope I never find a dead body. Joggers always find dead bodies.
23. Bodies. Body. Bod-ay. Runnin’ all day, no one can catch … may.
24. OK, I must be halfway done by now.
25. What?! Only two miles in?
26. Alright, stay focused. What am I going to eat when I get home?
27. I’m running five miles so I should probably eat five slices of pizza.
28. Or I could buy one pizza and ask them to cut it into five slices.
29. I should probably get a side salad too.
30. …
31. Fuck the salad actually.
32. Man, what are these people doing in front of me? Walking?!
33. Is this a contest to see who’s the worst at walking? Because you are both champions in my heart.
34. Maybe if I pound my feet on the ground they’ll hear me coming and let me pass.
35. Oh, God. They didn’t turn around and now I’m right behind them. They’re going to think they’re getting mugged by the world’s sweatiest criminal.
36. You know what? Now seems like a good time to run in the street.
37. * Jumps off curb * Parkour!
38. Hi hi hi please don’t hit me with your car.
39. Pedestrian pedestrianizing over here, let me cross.
40. Thank you, Mr. Blue Honda. I’m trying to smile at you but it probably looks like I’m having a stroke.
41. Actually, I wonder what I look like right now.
42. * Checks out reflection in shop window * Yeesh.
43. Is that what I look like when I run? What am I, a newborn deer with a drinking problem?
44. Whatever, I must be almost done by now.
45. Heck yes. Three miles down, two to go. It’s all downhill from here.
46. Except for that very real uphill in front of me. God damnit.
47. Wait, is that… Is that…
48. A DOG!
49. Hi dog! You are so cute. You are now my mascot. I will finish this run for you, pup.
50. And — hello — what do we have here? Your human is pretty cute too.
51. Hope you like drunk fawns, Cute Human.
52. Watch my bambi ass prance up this hill.
53. Holy shit, prancing is exhausting. I am exhausted.
54. Honestly, I don’t even like running.
55. Why do I even run?
56. Why does anyone even run?
57. Why are we even alive?
58. OK, let’s not go down that road.
59. Focus. Focus on that sweet, delicious ‘za waiting at the finish line, calling your name with its cheesy breath.
60. Wait, less than one mile to go? I am KILLING this run.
62. YES, including ostriches.
63. Honestly, I should sign up for a marathon.
64. What is it, like 30 miles?
65. That’s just 15 miles each way, which is practically 10, and 10 is twice five, and I can run five miles EASY.
66. That’s it, I’m doing it. Thirty miles.
67. Thirty-mile marathon…30-mile marathon…30 Rock marathon.
68. On second thought, I’ll probably just binge-watch every episode of 30 Rock. That takes a lot of dedication and I will be winded from laughing so hard.
69. But I could probably do a marathon IF I wanted.
70. OK, almost home. Should I shower first and order pizza or order pizza and shower before it shows up?
71. Yep, definitely ordering first. I earned that shit.
72. Oh, no. Oh god no. Another runner. Should I wave?
73. No, be strong! Do not get burned again.
74. OMG, SHE waved first! Hello! Yes! We are both runners! Look at us run!
75. I guess running’s not so bad.


More great stuff from Erin Chack

I'm running!

I’m running!

The original post

Embracing my Type A tendencies #TypeAWDW

This past weekend the Type A Conference was held at Walt Disney World.  The main thrust of the conference is blogging, but like all conferences the magic was in meeting people, talking about our lives and sharing in helping to make everyone better at our chosen professions.

The conference was great on so levels. It fed my need for education and information.  It was held in an amazing venue at Walt Disney World’s Boradwalk Inn Conference Center.  You know everything is just better at Walt Disney World.  There is a special feeling created when you’re talking business and turn to say hi to Elsa and Anna from Frozen, you know like it’s just an everyday thing. Post session talks with new friends walking around the world in Epcot with friends; priceless.



For years I fought my type A tendencies but the last few years I have given my quirks a big ‘ol hug and this conference had a whole lot of Type A love going around.

There were so take away points from the weekend. It helped me learn how to put things in place and priority to help me be a better blogger and business owner. Tips and tricks from others who have gone before us and blazed the trail so to speak.  You expect that kind of solid information at an business conference though so as important as that is, you always look for that special something that gives you some extra drive.  Type A has it…

What really hit home with me is the value of relationships. We need good people in our lives. We need people to encourage us, support us. We need solid people in our lives that are there to lend an ear, tell us when we are being silly, to laugh with us when we make those silly mistakes. People who give us insight when we can’t see beyond our bubble. We need to surround ourselves with people who are not just like minded, but that are the type of people that are honest and goal oriented. The type of people you want your kids to be around and listening to.





I think we all at some point have had people in our lives that drain us. The “needy” ones, the ones we feel bad for and that’s why we put up with them. I’m here to say it’s ok and it’s time to cut them loose. They suck the energy out of you, cloud your thought and infringe on your ability to be positive and excel.

Let all the negative people have their giant woe is me pity parties.  You go out and, “Look out world, here we come” gala event!



Remember those ol’ resolutions….

It’s now April!! Shorts, tank tops and swim suit season is around the corner!!


4 months into a the New Year and where are you?

Did you start the year all gung-ho and saying that this was the year you were going to kick that body fat to the curb??

Was 2014 you were going to make a serious change and give it your all?

Where are you now?? Have you given up or are you staying strong??

Have you been using one of these 3 excuses? 

These three excuses get me absolutely  fired up.  These are literally about the worst excuses anyone can come up with!


  1. My ____(insert body part) is not good. When it’s better I’ll start…
  2. I don’t have the time
  3. I just can’t put the money together

ALL 3 excuses are bull. Here’s how I see it.

*My ___hurts:  everyone has something that hurts.  We can always work with you and your hurt and you’ll still have the benefit of exercising, safely. Your heart will hurt if you keep carrying any extra weight.

*I don’t have the time:  TOTAL LIE.  There are people who are busier than you that manage to “fit” in fitness. You have enough time to make excuses, so how about you redirect that time and get your butt moving!! I can guarantee that  watching TV is going to do nothing for your health.

*I don’t have the money.  Fair enough, but if you break it down and look at what you spend money on (Starbucks, eating out, movies, entertainment, etc) I think you could probably find a way.  If it’s worth it to you, you’ll find a way, otherwise you will find an excuse.  Is it worth it to you to be healthy?

If you have been following my blog and my column over at iRun – I post at home workouts that will only cost you some sweat!!

Trust me, I have heard just about every excuse.














You HAVE to Watch this video and then re-think those excuses!!! 

April…time to re group and reset.